Body weight
Sprints
Sprints mainly works your hamstrings, glutes, and quads. It also helps your calves, hip flexors, and abs.
Step by step
- Lean forward slightly and drive hard off the ground.
- Pump your arms fast, elbows bent at 90 degrees.
- Stay relaxed in your face and shoulders as you speed up.
What you should feel
Fast, powerful drive in your glutes, hamstrings and thighs; you should not feel a sharp pull behind your thigh.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Romanian deadliftHamstrings, Glutes
Dumbbell Romanian deadliftHamstrings, Glutes
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Leg curlHamstrings
Kettlebell single-leg deadliftHamstrings, Glutes
Good morningHamstrings, GlutesQuestions
What muscles does the sprints work?
Sprints mainly works your hamstrings, glutes, and quads. It also helps your calves, hip flexors, and abs.
Can I do the sprints at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the sprints?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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